Best Yoga Mat Workouts for Home Practitioners

Updated January 2026

Practicing yoga at home can be a fulfilling way to increase flexibility, strength, and mindfulness. With just a yoga mat, you can engage in a variety of workouts that suit your fitness level and goals. Here are the best yoga mat workouts for home practitioners that you can easily incorporate into your routine.

1. Sun Salutations (Surya Namaskar)

Duration: 5-10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 50-100 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Mountain Pose | 1 | 30 seconds| | Forward Fold | 1 | 30 seconds| | Plank | 1 | 30 seconds| | Cobra Pose | 1 | 30 seconds| | Downward Dog | 1 | 30 seconds|

Tip: Focus on your breath, flowing smoothly from one pose to the next.

2. Warrior Sequence

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 70-120 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Warrior I | 5 each side | 1 minute | | Warrior II | 5 each side | 1 minute | | Reverse Warrior | 5 each side | 1 minute |

Tip: Maintain your gaze forward to help with balance.

3. Core Strengthening Yoga

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Boat Pose | 3 | 30 seconds| | Plank | 3 | 30 seconds| | Side Plank | 3 each side | 30 seconds |

Tip: Engage your core throughout each pose for maximum effectiveness.

4. Flexibility Flow

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 80-120 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Seated Forward Fold | 3 | 1 minute | | Pigeon Pose | 3 each side | 1 minute | | Butterfly Stretch | 3 | 1 minute |

Tip: Don't force the stretches; ease into them for best results.

5. Balance and Stability

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 70-110 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Tree Pose | 3 each side | 1 minute | | Dancer's Pose | 3 each side | 1 minute |

Tip: Focus on a fixed point in front of you to help maintain your balance.

6. Restorative Yoga

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Approximately 50-80 calories
Equipment Needed: Yoga mat, blanket (optional)

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Child's Pose | 1 | 5 minutes | | Supported Bridge | 1 | 5 minutes | | Legs Up the Wall | 1 | 5 minutes |

Tip: Use props to support your body and deepen relaxation.

7. Power Yoga

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 200-300 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Chaturanga | 5 | 30 seconds| | Upward Dog | 5 | 30 seconds| | Warrior III | 5 each side | 1 minute |

Tip: Keep your movements strong and controlled.

8. Yoga for Stress Relief

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: Approximately 60-100 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Cat-Cow Stretch | 5 | 1 minute | | Seated Forward Fold | 3 | 1 minute | | Corpse Pose | 1 | 5 minutes |

Tip: Focus on your breath and let go of tension with each exhale.

9. HIIT Yoga

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 150-250 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Jumping Jacks | 1 | 1 minute | | High Knees | 1 | 1 minute | | Plank Jacks | 1 | 1 minute | | Downward Dog | 1 | 30 seconds|

Tip: Keep your heart rate up by transitioning quickly between exercises.

10. Yoga for Athletes

Duration: 25 minutes
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 90-150 calories
Equipment Needed: Yoga mat

Workout Table: | Move | Reps | Duration | |--------------------|---------|-----------| | Runner's Lunge | 3 each side | 1 minute | | Scorpion Stretch | 3 each side | 1 minute | | Forearm Plank | 3 | 30 seconds|

Tip: Focus on areas of tightness to improve overall performance.

Conclusion

Incorporating these yoga mat workouts into your home fitness routine can significantly enhance your flexibility and strength while providing a much-needed mental break. If you're looking for personalized guidance, consider HipTrain for affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to fit your specific needs and goals, all from the comfort of your home. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses.